New! Multiplanar Core Stabilization Exercise For Skaters And Goalies

EOTW: Tall Kneeling Cable Lift

The PlankNow that we don’t do crunches or Russian twists in your off-ice hockey training anymore, I see a lot skaters and goalies getting stagnant with the variety of exercises in their program – much like I described HERE.  You see players do planks, planks and more planks.

I like the plank, it is a great exercise, but today I have a more dynamic, upright core stabilization exercise for you.  You can use either a cable or resistance bungee to do the exercise.

Here’s How To Do It (VIDEO)

If you cannot see the video above, simply click on the link below

Key Points…

  • Take a tall kneeling position, do not sit back in the hips and do not hyper-extend your lower back
  • Pull with your outside arm until your hands are adjacent to your opposite arm pit
  • Do not let your shoulders or torso rotate
  • Push upward so your upper arm will be just under your nose in the finish position
  • At this stage only go as far as you can without rotating your torso
  • Only use a load that lets you maintain proper form – start at 15lbs or so

How Much? How Many?

Do 2-3 set of 8-12 on each side – remember do not start heavy.

You can add this exercise to your off-ice hockey training workout once or twice per week to spice it up a little.


off ice goalie training program

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Maria Mountain

Maria Mountain is a Fitness Coach and the owner of Revolution Conditioning in London, Ontario. She helps hockey players from AAA to professionals compete at their highest level while reducing their risk of injury. Dedicated to athletes who want to work hard, but train smart.

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